Excerpt from The 6 Pack Chef

Nutritional Rules to Follow

This section will explore the various rules you have to follow in order to shred off fat and reveal your 6 pack. These rules are simple to follow and you will most likely have come across some of them before.

Read them carefully and follow them religiously. The first few rules are all set around the famous (and very true) saying of, Abs are made in the kitchen, not the gym. The key to getting truly shredded is through the correct approach to diet. So without further ado, here are your nutritional rules.

You Have to Eat.

If you want to be lean and have a shredded 6 pack you have to eat. Starving yourself will just result in a loss of muscle, a screwed up metabolism and a malnourished appearance. By eating you will be providing your body will everything it needs to burn fat, keep your metabolism working, feed your muscles, and ultimately get shredded but remember you need to eat the right foods, which brings us to rule 2.

Eat the Right Foods

Unless you are a freak of nature or on steroids you won’t be able to get shredded by eating whatever you like. You need to base your diet around whole foods and avoid manufactured/processed foods. (Check out your free gift for a shopping list of foods.) Whole foods can be considered anything that isn’t packed full of additives and came out of a factory. Sure the packet of cooked chicken at the grocery store might boast 30g of protein, but look closer at the nutritional info and you will see a long list of additives that will prevent you from ever getting truly lean.

Every Meal Must Have a Protein Source

Being shredded is not just about losing body fat, you also need to have a substantial amount of muscle. Lean muscle burns fat, the more muscle you have the more fat you burn and the building block of muscle is protein.

When you are on the quest to reveal your abs you will be in a calorie deficit (expending more calories than you take in) and when in a deficit protein will carry out the following functions: – Keep you feeling fuller longer as protein aids satiety and prevents hunger.

Eat Greens & Keep Fibre High

The fibre you get from green vegetables and carbs, such as legumes, have some excellent health benefits which make them essential for getting shredded. Eating more fibre has been proven to help you control weight fluctuations, lose weight quicker, promote a healthier heart, and increase your levels of satiety after a meal. Aim to eat some greens and fibre in every meal. As you go through the recipes in this book, you will notice how many of them call for these ingredients.

Don’t Be Afraid of Fat

It seems counterintuitive, but eating fat helps you lose fat. Your body requires fat to function, it’s a crucial building block, and ensuring you consume dietary fat will help you reach your goals faster. The main foods you want to derive your fats from are things like extra-virgin olive oil, steak, beef, chicken thighs, and avocado.

Resistance Training

If you want to reveal your abs, you need to place your muscles under tension. As mentioned in the previous rule muscle burns fat, but there are other reasons you need to lift if you want to reveal your 6 pack Resistance training is highly metabolic and torches fat.

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